Wednesday, 03 August, 2011
Posted by Mandee on August 2nd, 2011
27 responses
Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep Post time to comments. Cool-down: 10 minutes of shoulder mobility Powerlifting: 3 x 15 second handstand hold 5 x 5 ring dips 3-3-3-3-3-3-3-3-3 Speed Bench 3 x 8 Bent over rows 3 x 10 Barbell Shrugs Max rep bodyweight bench press "The Story of CrossFit Legacy" with Brian Yoak, CrossFit Journalpreview video [wmv] [mov] "You have no choices about how you lose, but you do have a choice about how you come back and prepare to win again." -- Pat Riley
27 responses to "Wednesday, 03 August, 2011"
August 3, 2011 at 12:53 pm
August 2, 2011 at 1:43 pm
just a reminder for anyone who wants to come we are still meeting every Wednesday morning at 8 a.m. at Cracker Barrell for our CFHSV Bible study. Anyone is welcome.
August 2, 2011 at 2:30 pm
August 2, 2011 at 4:26 pm
August 2, 2011 at 11:19 pm
August 3, 2011 at 1:56 am
135-145-165-185-205
August 3, 2011 at 2:26 am
115, 5 reps
135, 4 reps
135, 3 reps
155, 2 reps
165, x rep
August 3, 2011 at 2:32 am
August 3, 2011 at 4:00 am
Scaled to ring rows in place of rope climbs (3:1)
65-75-85-95-105
In hindsight, I probably could have gone heavier on the c&j, but it was still a tough WOD.
Also...got my first rope climb today after the WOD! WOOHOO!!
August 3, 2011 at 4:01 am
Great work, AP!
:)
August 3, 2011 at 4:15 am
August 3, 2011 at 4:18 am
August 3, 2011 at 4:35 am
August 3, 2011 at 5:55 am
August 3, 2011 at 5:55 am
August 3, 2011 at 7:21 am
August 3, 2011 at 7:21 am
August 3, 2011 at 8:24 am
August 3, 2011 at 10:22 am
145 to 205(PR)
August 3, 2011 at 10:59 am
500m row, 500m bike, 15 Burpee Box Jumps, 120ft Farmers Carry
The Games scoreboard times were 4:00-4:25. I pulled the row at 1:50 which was way too slow, trying to leave a little in the tank for the Burpee Box jumps. This needs to be an all out sprint.
August 3, 2011 at 11:26 am
3X Ring Rows for rope accents
August 3, 2011 at 12:05 pm
264 (pr)
I'm going to start calling the workout "Robert's goats gone bad"
August 3, 2011 at 12:28 pm
August 3, 2011 at 12:39 pm
August 3, 2011 at 3:33 pm
August 3, 2011 at 4:04 pm
August 4, 2011 at 12:56 am
This one was pretty fun. I think Sub-5 is doable next time.